CrossFit Surmount – CrossFit

Metcon

3: Metcon (Time)

For time

240 Cal Bike/Row/Ski

160 TTB

*Work one partner at a time. You go, i go style.

Partition the work as needed.

2: Metcon (Time)

For time:

240 Cal Bike/Row/Ski

160 Toes to eye level or knees to 90

*Work one partner at a time. You go, i go style.

Partition the work as needed.

1: Metcon (Time)

For time:

240 Cal Bike/Row/Ski

160 V ups or sit ups

*Work one partner at a time. You go, i go style.

Partition the work as needed.

Accessory Work

3 sets/side

15 Side lying clam raise

20 seconds Side lying clam hold

No rest between sides and sets

https://www.youtube.com/watch?v=mv15FGcDaGs

https://www.youtube.com/watch?v=P3g_9J767Yk